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The FDA recommends consuming fish lower in mercury. For tuna varieties, skipjack earns the Best Choice label from the FDA, while yellowfin and albacore receive the Good Choice label. The FDA suggests avoiding bigeye tuna, which has the highest levels of mercury.

Is canned tuna fish good for you? Yes, canned tuna is a healthful food rich in protein and contains many vitamins and minerals such as B-Complex vitamins, Vitamins A and D as well as iron, selenium and phosphorus. Tuna also contains healthy omega 3 essential fatty acids DHA and EPA.

The global canned tuna market size is calculated at USD 33.41 billion for 2024 and is expected to reach around USD 43.99 billion by 2033, growing at a CAGR of 3.11% from 2024 to 2033.

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Although mercury is a toxic chemical, it's usually not present in tuna in large enough quantities to cause serious issues. Canned tuna's health benefits seem to outweigh any small negative effect of its mercury concentration. In general, eating canned tuna once or twice a week is safe.

Both salmon and tuna are nutritious choices for seafood lovers, but when it comes to overall health benefits, salmon is the better choice. It contains more omega-3 fatty acids and generally has lower mercury levels than tuna. However, certain types of tuna, such as albacore, can still be a healthy choice in moderation.

Safe Catch's Original Elite Wild Tuna. Safe Catch Elite Tuna, simply the lowest mercury tuna of any brand.

Tuna salad calories and fat are higher, and oil-packed tuna contains more fat than water-packed, but a 1 oz serving of chunk light tuna in oil contains only 2.3 grams of total fat, while the same serving of chunk light tuna in water contains less than a gram.

If you are pregnant, avoid canned tuna altogether.

You can get omega-3 fatty acids from other seafood that are low in mercury, such as oysters, salmon, and sardines.

Is tuna healthier in a can or pouch? ›

Different tuna brands, whether pouched or canned, will provide varying nutrition. Some will be lower in sodium, while others will be higher in fats due to being packaged in oil. However, usually, a pouch of tuna contains more tuna meat than canned. This is due to the additional weight of water in the canned variety.

One of the top five fish species consumed worldwide, tuna is a well-liked seafood. It is one of the fish with the highest commercial worth worldwide. The two countries that consume the most tuna in cans are the European Union and the United States. The greatest market for tuna suitable for sashimi is Japan.

Overfishing and excessive demand have depleted bluefin tuna populations, particularly the Atlantic and Pacific bluefin varieties. This scarcity has led to strict regulations and quotas, limiting the quantity that can be caught legally. It should be said that these regulations have achieved their purpose.

The main importing countries are by far Japan, then Thailand, USA and Spain (Table 4). Except in Japan where the main use of imported tuna is raw sashimi, these imports are mainly directed to the canning industry. Japan is the first importer of fresh tuna (70,000 tonnes per year).

Light and skipjack varieties, for instance, contain much less mercury on average than albacore tuna. (Note that the type of tuna in pouches is the same as what's in cans, but we did not test pouches.)

If you're counting calories and maximizing omega-3 fatty acids, then tuna in water might make a great choice. On the other hand, if moisture, flavor, and vitamin D levels are your focus, then olive oil-packed tuna might be better. Whatever tuna you choose, it's important not to go overboard for this mild-flavored fish.

In comparison to Bluefin Tuna, Yellowfin Tuna meat is leaner, with a lighter taste. While it may lack the coveted fat content of Bluefin Tuna, Yellowfin meat is still of great quality. Yellowfin meat is great for sashimi and steaks.

Nutritionally, all types of canned tuna offer lean protein, omega-3 fats, selenium, and other important nutrients. While albacore tuna is slightly higher in fat and calories, the difference is minimal enough that it shouldn't deter you.